We had a great problem last week of having almost too many people at the 9 o’clock class, definitely a problem we are GLAD to have! However the 10 class has has pretty low attendance and we think that it is because you would all rather get in, get out and then get on with your weekend. So to that end we are going to move the time up 1/2 hour, so the classes will be 8:30 and 9:30. If you have opinions etc please let us know. We would be glad to make it 8 and 9 if that works better. Just drop us a comment and we will go from there. The skills practice aka “Things you suck at” will be at 10:30 if anyone wants to stay after the WOD and work  a little more!Read more

One more last minute reminder that our July Nutrition seminar is tonight at 6:30 at the gym! We will be covering the Paleo Die, what it is, why is makes you TONS more healthy, strong and fit, and how to apply it to your life! See you all soon!Read more

Skills: 5 x 5 Perfect Deadlift (You get 5 attempts to reach the absolute perfect Deadlift, use moderate weight all reps must perfect for weight to count) 5 x 5 Perfect Sumo Deadlift High Pull 75#/55# (Do not exceed weight, we are focusing on form and speed with this lift) WOD: 50-30-10-30-50 For Time of: Sumo Deadlift High Pull 95#/65# Push Up Extra Credit: 50 ea Single Leg hip bridge 50 Sky Divers 50 ea Opposit arm Opposite Leg lift Results: Andrea 20:17 35# Jake 22:11 75# Shannon 23:27 75# Aaron 25:54 95# Cory 18:23 45# Amber 24:55 45# Courtney 18:37 45# Nick 21:33 45# Miss Lite 22:38 45# Athena 22:45 35# Karmen 22:30 45# Julie 26:46 45# Jay 27:27 45# Dan 28:32 45#Read more

First I would like to congratulate Courtney on completing her certification this weekend.  I know that you’re going to do amazing things, congrats and can’t wait for you to critique everything that I do incorrectly:). Starting today we will be focusing heavily on technique and form, not that we didn’t before,  Courtney and I both feel that we need to take a solid week or two and focus on the basics behind all of the movements.  Without solid form and technique we compromise not only the exercise, but our performance and increase the rate for injury immensely.  This was apparent last Friday in particular, during “DT.”  During the warm up session most everyone was performing the exercises correctly.  However, once the weight was increased a lot of form and techniqe was sacrificed, which lead to a lack of efficiency and a loss of power.  Therefore, for at least the next couple of...Read more

WOD: There are going to be two options for WODs today, however coaches get to make the decision which WOD to do.  The options are: AMRAP in 15 Minutes of: 12 Right Arm Dumb bell Snatch 12 Dumb bell Swings 12 Left Arm Dumb bell Snatch 12 Steps Right Arm Overhead Walking Lunge 12 Steps Left Arm Overhead Walking Lunge Or In a Team of 3 Complete As Many Reps as Possible in 15 Minutes of:  KB Swing Wall Ball 55#/35# 150 Meter Run * One person will be working at each station, count the amount of reps performed at the KB Swing and Wall ball stations.  Once the person running returns rotate stations (KB Swing goes to Wall Ball, Wall Ball goes to Run, Run to KB Swing).  At the conclusion add up total reps performed.Read more